Pancakes for breakfast can please anyone, but during a diet they are strictly prohibited. But pancakes prepared according to Dukan’s recipes can give you a charmingly slim figure.
Even if you don't follow a strict diet, sometimes it's good to mix up your breakfast with diet pancakes. Such baking has a beneficial effect on the body, because harmful ingredients are replaced with healthy ones. There are a huge variety of recipes for making delicious, nutritious and healthy pancakes. The main thing in such a weight loss system is the absence of flour and sugar.
Healthy pancakes recipe
Ingredients for the recipe:
- 2 eggs;
- 400 ml. low-fat kefir;
- 3 gr. sweetener;
- 1 tbsp. gluten;
- 2 tbsp. corn starch;
- 0.5 tsp baking powder;
- 1 tsp dry yeast;
- salt.
- Gluten can be replaced with another spoonful of starch. First, beat the eggs with a mixer, mix the starch and gluten, add the remaining ingredients.
- Bring to a homogeneous mass. You will think that the dough is too liquid - but this is not a problem. It needs to be left to brew for 40 minutes, not necessarily in a warm place, you can just set it aside.
- After time has passed, heat the pan as high as possible. Only then add baking powder and mix thoroughly again.
- Now it’s time to form the pancakes. It is important not to use sunflower oil. But if you don’t have a very good frying pan or a weak non-stick coating, you can add a few drops. Only, as you understand, the benefits of such pancakes will become less.
Similar pancakes can be made with delicious filling.
Cooking rules
The main course of the Dukan diet supports the traditional principles of low-calorie diets. The task when frying is to use a minimum of oil, literally a couple of drops. There are special oil dispensers for this purpose. An option is to spread the oil over the pan with a silicone brush.
Important! The pan should have a good non-stick coating.
For dietary dishes, only low-fat dairy products are suitable (this information is indicated on the packaging): kefir - 0-1%, milk - 1%, cottage cheese - 0-2%, yogurt - 0-1.5%.
Sugar, honey, preserves or jams, high-calorie fruits (for example, bananas or grapes) as additives are strictly prohibited. Sweeten dietary baked goods with a zero-calorie sweetener. It is allowed to add berries or pieces of fruit to the ingredients (from the list of foods allowed for a particular stage of the diet).
Pierre Dukan does not prohibit the use of salt, but (like other nutritionists) recommends limiting its use during the entire course of the diet. This will help remove excess fluid from the body, which will have a beneficial effect on both weight and overall health. Chopped herbs, spices, and herbs will add flavor to savory baked goods.
Dukan pancakes with fish filling
Pancakes are prepared according to the recipe above. How to prepare the filling:
- 2 boiled eggs;
- 1 can of canned fish without oil;
- 1 cucumber;
- greens (dill, parsley, cilantro);
- natural yogurt.
- Everything needs to be finely chopped and seasoned with yogurt. Place 1 teaspoon on the pancake and roll it up or bend it in half. This dish is perfect for breakfast - filling and healthy.
conclusions
Not only Pierre Dukan recommends eating bran every day; all doctors declare the benefits of such a habit. Bran promotes gentle cleansing of the intestines, adsorbs and removes waste and toxins from the body. Therefore, Dukan-style flatbreads are a very healthy baked product not only for those losing weight. The undoubted advantages are the ease of preparation of dishes, as well as the long-lasting feeling of fullness that they give.
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Liver pancakes according to Dukan
Ingredients for the recipe:
- 1 egg;
- 500 g liver (chicken or beef);
- 1 onion;
- 2 tbsp. corn starch;
- 0.5 tsp salt;
- spices.
- First you need to grind the onion and liver in a blender, add the egg, starch, salt and seasoning. Move everything carefully.
- Grease the frying pan with vegetable oil and heat it up as much as possible, then lower the temperature and lay out the pancakes. You only need to grease the pan once.
- Turn over carefully because the pancakes are very delicate and may break.
This dish can be an excellent dinner along with a vegetable salad.
Drink water
The most banal but effective way to lose weight. You should drink two to three glasses of clean drinking water throughout the day, but you definitely shouldn’t force it into yourself. Every time you feel the need for something sweet or starchy, take a few sips of water and eat an apple slice. You'll see, this will help you cope with your cravings for buns.
About the expert: Anna Ivashkevich is a clinical psychologist-nutritionist, nutritionist, member of the National Association of Clinical Nutrition.
Published on the portal marieclaire.ru
Chicken pancakes
Ingredients for the recipe:
- 1 chicken fillet;
- 2 tbsp. oat bran;
- 1 egg;
- 50 ml. low-fat kefir;
- 1 tsp oils
- Add kefir to the bran and set aside. At this time, the chicken fillet must be thoroughly washed and turned into minced meat using a blender or passed through a meat grinder.
- Add the egg to the minced meat, mix thoroughly, then add the mixture of bran and kefir. Mix again. To make the pancakes completely healthy, you don’t have to add salt, but this is up to your taste.
- Chicken pancakes can be fried, baked in the oven or in a steamer. If the coating of the pan allows, you can try frying without adding oil.
Diet principles
Dukan himself has repeatedly stated that he does not like to lose weight and does not know how. After all, hunger is very difficult and uncomfortable to bear. The doctor came up with a way to lose weight based on a large amount of protein in the diet while excluding carbohydrates and fats. Therefore, the Dukan diet is classified as a “protein” diet.
Protein saturates well, but does not provide the body with the necessary energy for life - for this you need carbohydrates and fats. In search of “fuel,” the body begins to break down its own fat deposits.
Of course, you cannot eat entirely on protein foods for a long time; this will seriously undermine your health. It is recommended to follow an exclusively protein diet on the Dukan diet for a maximum of 10 days (Attack stage). In this short period of time, a person loses several kilograms of weight, which serves as an excellent motivation to continue losing weight.
The following stages of the diet are built according to the usual rules of low-calorie nutrition. But the basic principle remains: “lots of protein, few carbohydrates, fat, sugar, salt.” Mandatory conditions for the Dukan diet:
Baking “according to Dukan” is compatible with any low-calorie diet, both protein and carbohydrate or vegetable. This versatile bran cake can be enjoyed as a breakfast, dinner or snack throughout the day.
Pumpkin-curd pancakes according to Dukan
For this recipe you need the following ingredients:
- 2 eggs;
- 5 tbsp. pumpkin jam;
- vanillin;
- 2 tbsp. corn starch;
- 1 tbsp. sweetener;
- 100 grams of low-fat cottage cheese.
- The recipe is quite simple, the main thing is that the pumpkin jam is natural, without additives or sugar. To begin, thoroughly beat the eggs, jam and sweetener, add cottage cheese, starch and vanillin.
- You need to bring the mixture to maximum homogeneity, and only after that you can start forming pancakes.
- Place on a heated Teflon frying pan, frying on both sides. It is interesting to serve this dish with ginger or sea buckthorn tea.
Dietary pumpkin pancakes: what are the benefits of them?
Pumpkin is a very large “berry”. Pumpkin pulp is very tasty and healthy. A huge variety of dishes are prepared from pumpkin.
Pumpkin pancakes are very healthy because they contain a huge amount of vitamins
Pumpkin contains large amounts of:
- Carotene;
- Sahara;
- Fiber;
- Gland;
- Magnesium;
- Organic acids;
- Vitamins B, C, E, P and the rare vitamin T.
Pumpkin has a choleretic effect, normalizes the functioning of the gastrointestinal tract and heart muscle.
Eating pumpkin is indicated for people with impaired vision, as well as for the prevention of nephritis and pyelonephritis.
Pumpkin helps remove excess water and salts from the body. With all this, pumpkin contains only 22 calories per 100 g. The only people for whom eating pumpkin is contraindicated are people suffering from diabetes, because. pumpkin contains a lot of sugar.
Zucchini pancakes with cheese
Ingredients:
- 1 zucchini;
- 2 tbsp. l. oat bran;
- 50 grams of low-fat cheese;
- 1 egg;
- salt;
- spices.
- Initially, you will need to peel the zucchini and grate it. Add salt and let stand for 15 minutes until the vegetable juice settles, reacting with the salt.
- After this, you need to squeeze out the excess water from the mixture (or tip it into a colander). While the zucchini is standing, you can grate the cheese so as not to waste time.
- Beat the egg, add salt, spices, cheese. Pour the mixture into the grated zucchini and mix thoroughly.
- For the first time, grease the pan with olive oil. Form pancakes and fry on each side for no more than a minute.
- After that, we send them to the oven for 10 minutes. Actually, dinner is ready.
How to cook at different stages
The Dukan diet goes through several stages:
Dukan diet - video
Attack
Pancakes and pancakes are easy and quick baked goods, perfect for this strict phase.
Dairy products
Minimal fat milk or kefir. Curdled milk is suitable, as well as whey - whichever you like best, the main thing is that everything is low-fat. From dairy products, you can add cottage cheese or yogurt to pancakes (just don’t forget about the fat content).
Pancake flour, starch or bran?
The Dukan diet limits the use of flour, so for pancakes and pancakes they usually use either bran. The “signature” difference of the Dukan diet is the introduction of oat bran, which is unusual for the Russian table, into the recipe. Therefore, stock up on bran from oats in the store, so you can fulfill the requirements of the diet with special care.
When planning to bake pancakes, do not forget about eggs: at almost all stages of the Dukan diet, cooking eggs is allowed. On Ataka, however, you are allowed to eat only one meal a day, and even then without protein. With one beaten yolk you can make an excellent pancake batter.
Vegetable oil for frying
To prepare pancakes, you need a minimum of oil, just to grease the pan. But for pancakes, it is advisable to use more oil, otherwise they will not be baked.
“But in Ataka, for example, vegetable oil is practically prohibited, no more than a teaspoon per day!” - the attentive reader will notice. That’s right, so for this stage it’s better to hold off on pancakes and limit yourself to diet pancakes. And for them, take no more than one teaspoon of vegetable oil, ideally it should be cold-pressed olive oil.
Sugar, salt and spices
Sugar, of course, cannot be used, but you can do without it: take the sweetener that you have on hand during your Dukan tea party. Spices - there are no special restrictions here.
Before adding the sugar substitute in tablets to the dough, you need to thoroughly grind it to a powder, then it will quickly dissolve during the preparation of the pancake dough.
Filling
If a pancake recipe calls for filling, it must be prepared strictly following the Dukan rules: cottage cheese, cheese, meat, and fish should be low-fat.
Cruise
At this phase, you can use vegetables, which means there are many more filling options for pancakes. In addition, additives in the form of vegetables, grated or prepared as a puree, can be added to the dough itself.
A pleasant “creamy” color of the dough for pancakes and pancakes in the Cruise phase will be provided by whole chicken eggs (white + yolk).
Another good news: at this stage, you can also slightly increase the daily amount of vegetable oil - up to one tablespoon. So now you can bake pancakes.
Consolidation
It becomes possible to add flour to the dough, but you shouldn’t get carried away with it. It is best to combine bran with wholemeal flour - this is very useful for proper digestion.
During the setting phase, fruit is allowed, and you can safely add applesauce to the pancake batter.
Stabilization
If you were able to withstand a long, complex diet and have reached the Stabilization phase, then as a “bonus” Pierre Dukan allows classic pancakes, and in your favorite form: with sour cream, jam, and pancakes can be baked by kneading the dough with yeast or soda.
